Breakfast Burrito
Adapted from our latest book: The Joslin Diabetes Quick & Easy Cookbook (Fireside)
(makes 1 serving)
| butter-flavored cooking spray |
| 2 | tablespoons chopped onion |
| 1/2 | tablespoon chopped canned green chilies, drained |
| 1 | tablespoon shredded fat-free Monterey Jack cheese |
| dash liquid hot pepper sauce (optional) |
| 1 | 10-inch 98% fat-free flour tortilla, warmed |
- Lightly coat a nonstick skillet with cooking spray. Cook the onion and chiles in the skillet over medium heat for 3 minutes, stirring constantly.
- In a small bowl, whisk together egg substitute, cheese, pepper, and Tabasco (if using).
- Pour into skillet and scramble for 3 to 4 minutes, until the eggs are done to taste, but not dry.
- Place the egg mixture along one-third of the tortilla, about 2 inches away from the bottom. Fold up the lower edge, then roll from the side to form a burrito. Eat immediately or wrap in a napkin or paper towel to eat out of hand while waiting for the school bus.
| Per serving: | 150 calories (3% calories from fat), 1 g total fat (trace saturated fat), 16 g protein, 22 g carbohydrates, 4 g dietary fiber, 1 mg cholesterol, 262 mg sodium |
| Diabetic exchanges: | 2 very low fat protein, 1 carbohydrate (bread/starch), 1 vegetable |
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